## Everything was beautiful and nothing hurt

**Moderator:** Dux

### Re: Everything was beautiful and nothing hurt

Monday

lunch

cardio 37 mins

pm

gi fundamentals class

lunch

cardio 37 mins

pm

gi fundamentals class

### Re: Everything was beautiful and nothing hurt

Tuesday lunch

bh

db bench

25s x 10 x 3

db floor press

25s x 10

30s x 5

35s x 5

40s x 5

30s x 8

Viking press

empty x 10

20 x 5

30 x 5

40 x 5

50 x 3

seated row /machine press

4 super sets

bis / tris

6 super sets

sand bag situps (not a very big sandbag)

x 10 x 3

pm

gi fundamentals

bh

db bench

25s x 10 x 3

db floor press

25s x 10

30s x 5

35s x 5

40s x 5

30s x 8

Viking press

empty x 10

20 x 5

30 x 5

40 x 5

50 x 3

seated row /machine press

4 super sets

bis / tris

6 super sets

sand bag situps (not a very big sandbag)

x 10 x 3

pm

gi fundamentals

### Re: Everything was beautiful and nothing hurt

wed pm

gi fundamentals

Thurs

Bh

Dl

135 X 3 X

225 X 1 X 3

245 X 1

265 X 1

275 X 1

285 X 1

290 X 1

250 X 1 X 2

255 X 1 X 2

225 X 2 X 3

Roadhouse 7 sets.

pm

sinkboating

gi fundamentals

Thurs

Bh

Dl

135 X 3 X

225 X 1 X 3

245 X 1

265 X 1

275 X 1

285 X 1

290 X 1

250 X 1 X 2

255 X 1 X 2

225 X 2 X 3

Roadhouse 7 sets.

pm

sinkboating

### Re: Everything was beautiful and nothing hurt

sat

self defense

sinkboating

mon

gi fundamentals

this is a back off week.

self defense

sinkboating

mon

gi fundamentals

this is a back off week.

### Re: Everything was beautiful and nothing hurt

Tues

lunch

press

up to 85 x 3

low incline dbs

25s x 10 x 2

30s x 10 x 2

db shrugs

30s x 10 x 5

face pulls/ tris / low cable row

40 / 30 / 70 x 10 x 4

road house

6 sets

pm

aikido

lunch

press

up to 85 x 3

low incline dbs

25s x 10 x 2

30s x 10 x 2

db shrugs

30s x 10 x 5

face pulls/ tris / low cable row

40 / 30 / 70 x 10 x 4

road house

6 sets

pm

aikido

### Re: Everything was beautiful and nothing hurt

wed

assisted a beginners kayakers class

Thursday bh

Box Sq.

135 X 3 X 5

155 X 3 X 5

165 X 3 X 5

Kb swings

Single leg Squats

Leg exts

Pull ups

pm

gi fundamentals class

assisted a beginners kayakers class

Thursday bh

Box Sq.

135 X 3 X 5

155 X 3 X 5

165 X 3 X 5

Kb swings

Single leg Squats

Leg exts

Pull ups

pm

gi fundamentals class

### Re: Everything was beautiful and nothing hurt

sunday

yoga 45 mins

sinkboating 1.5 hours

yoga 45 mins

sinkboating 1.5 hours

### Re: Everything was beautiful and nothing hurt

Monday am

kb swings

pm

gi fundamentals class

kb swings

pm

gi fundamentals class

### Re: Everything was beautiful and nothing hurt

Tuesday

lunch bh

db bench / shrug

25s x 10/10 x 3

35s x 5 /10 x 3

feet up bench

95 x 5 x 3

105 x 5 x 2

115 x 3

125 x 1

seated rows

75 x 10 x 2

90 x 10

105 x 10

face pulls/ rope tris/ roadhouse/abs

pm

gi fundamentals

lunch bh

db bench / shrug

25s x 10/10 x 3

35s x 5 /10 x 3

feet up bench

95 x 5 x 3

105 x 5 x 2

115 x 3

125 x 1

seated rows

75 x 10 x 2

90 x 10

105 x 10

face pulls/ rope tris/ roadhouse/abs

pm

gi fundamentals

### Re: Everything was beautiful and nothing hurt

Wed rower and kayak instructing

Thurs

Leg exts 4 sets

Box Sq

135 X 3, 4, 5

155 × 3, × 2

175 × 3

185 × 2

205 × 1

225 × 1

235 × 1 × 2

205 × 1

185 × 2

Slsq

5 set

Rdhs

5 sets

Thurs

Leg exts 4 sets

Box Sq

135 X 3, 4, 5

155 × 3, × 2

175 × 3

185 × 2

205 × 1

225 × 1

235 × 1 × 2

205 × 1

185 × 2

Slsq

5 set

Rdhs

5 sets

### Re: Everything was beautiful and nothing hurt

dbl post <<<<q

Last edited by riotboo on Sat May 10, 2014 6:03 pm, edited 1 time in total.

### Re: Everything was beautiful and nothing hurt

sat

bh

hang pc straps

95 x 3 x 2

105 x 3 x 2

115 x 3

125 x 1 x 3

130 x 1 x 3

rdls

145 x 3

155 x 3

165 x 3

175 x 3

180 x 3

db floor press

25s x 10 x 5

kb fs

30s x 3 x 5

then sinkboated ~ 45 mins, wanted to get out of the parking area before the college ball game began.

very good level.

bh

hang pc straps

95 x 3 x 2

105 x 3 x 2

115 x 3

125 x 1 x 3

130 x 1 x 3

rdls

145 x 3

155 x 3

165 x 3

175 x 3

180 x 3

db floor press

25s x 10 x 5

kb fs

30s x 3 x 5

then sinkboated ~ 45 mins, wanted to get out of the parking area before the college ball game began.

very good level.

### Re: Everything was beautiful and nothing hurt

sunday am

ez bike ride 50 mins

sinkboating 45 mins

not ideal, but water was still at a good level, and family stuff planned for later. Got rejected back to the surface hard twice.

my lower back is smoked.

ez bike ride 50 mins

sinkboating 45 mins

not ideal, but water was still at a good level, and family stuff planned for later. Got rejected back to the surface hard twice.

my lower back is smoked.

### Re: Everything was beautiful and nothing hurt

dammit.

Last edited by riotboo on Mon May 12, 2014 10:45 pm, edited 1 time in total.

### Re: Everything was beautiful and nothing hurt

Monday

lunch cardio 30 mins

pm

gi fundamentals class

lunch cardio 30 mins

pm

gi fundamentals class

### Re: Everything was beautiful and nothing hurt

Tuesday lunch

bh

press

bar x 5

65 x 3 x 2

75 x 3 x 2

85 x 3

90 x 1

95 x 1

100 x 1

db bench/shrugs

30s x 10 x 3

35s x 10 x 2

pullups

db bis and tris

messed around with 20k kb did some single snatches alt arms

later

gi fundamentals

bh

press

bar x 5

65 x 3 x 2

75 x 3 x 2

85 x 3

90 x 1

95 x 1

100 x 1

db bench/shrugs

30s x 10 x 3

35s x 10 x 2

pullups

db bis and tris

messed around with 20k kb did some single snatches alt arms

later

gi fundamentals

### Re: Everything was beautiful and nothing hurt

Thursday am

box squats

135 x 3 x 5

155 x 3 x 3

175 x 3

195 x 3

205 x 3

215 x 3

185 x 3

135 x 3

kb swings

5 sets

slsquats

5 sets

road house

5 sets

leg curl 3 sets

box squats

135 x 3 x 5

155 x 3 x 3

175 x 3

195 x 3

205 x 3

215 x 3

185 x 3

135 x 3

kb swings

5 sets

slsquats

5 sets

road house

5 sets

leg curl 3 sets

### Re: Everything was beautiful and nothing hurt

thurs pm

gi fundamentals class

Sat am

PC straps

95 X 3 X 3

105 X 3 X 2

115 X 3

125 X 1 X 3

130 X 1

120 X 1

Ugh. No pop. Not surprised.

Rdls

145 x 3 X 5

Incline dbs

25s X 10 X 2

30s X 10 X 2

35s x 10

Rd house

5 sets

Pull ups

Now sitting at work watching servers fail over for a disaster recovery test.

gi fundamentals class

Sat am

PC straps

95 X 3 X 3

105 X 3 X 2

115 X 3

125 X 1 X 3

130 X 1

120 X 1

Ugh. No pop. Not surprised.

Rdls

145 x 3 X 5

Incline dbs

25s X 10 X 2

30s X 10 X 2

35s x 10

Rd house

5 sets

Pull ups

Now sitting at work watching servers fail over for a disaster recovery test.

### Re: Everything was beautiful and nothing hurt

Sunday

home

yoga and kbs

Monday

gi fundamentals class

Tues

bh

bench

65 x 5 x 2

85 x 5 x 2

95 x 5

115 x 3

135 x 2

140 x 1

145 x 1

135 x 1

face pulls

5 sets of 10

db inclines/ shrugs

30 x 10 / 10 x 5

bis/tris

5 sets

abs

3 sets

home

yoga and kbs

Monday

gi fundamentals class

Tues

bh

bench

65 x 5 x 2

85 x 5 x 2

95 x 5

115 x 3

135 x 2

140 x 1

145 x 1

135 x 1

face pulls

5 sets of 10

db inclines/ shrugs

30 x 10 / 10 x 5

bis/tris

5 sets

abs

3 sets

### Re: Everything was beautiful and nothing hurt

wed

gi fundamentals

kayaking

Thursday

gi fundamentals

Fri lunch bh

DL

135 × 3 × 3

225 × 1 × 3

235 × 1 × 3

245 × 1 × 3

255 × 1

225 × 1

Gym crowded with young un getting their swole on. No accessories.

gi fundamentals

kayaking

Thursday

gi fundamentals

Fri lunch bh

DL

135 × 3 × 3

225 × 1 × 3

235 × 1 × 3

245 × 1 × 3

255 × 1

225 × 1

Gym crowded with young un getting their swole on. No accessories.

### Re: Everything was beautiful and nothing hurt

sat am

sg pulls

95 x 3 x 3

105 x 3

115 x 1 x 3

125 x 1 x 3

RDLs

145 x 3 x 5

DB oh standing

25s x 5 x 3

30s x 5 x 2

fs

95 x 3

105 x 3

115 x 3

125 x 3

135 x 1

145 x 1

155 x 1

165 x 1

bi/tris

3 sets

later

yoga.

should have buddy wrapped my ring finger.

sg pulls

95 x 3 x 3

105 x 3

115 x 1 x 3

125 x 1 x 3

RDLs

145 x 3 x 5

DB oh standing

25s x 5 x 3

30s x 5 x 2

fs

95 x 3

105 x 3

115 x 3

125 x 3

135 x 1

145 x 1

155 x 1

165 x 1

bi/tris

3 sets

later

yoga.

should have buddy wrapped my ring finger.

### Re: Everything was beautiful and nothing hurt

Sunday

yoga and sinkboating

Monday

start back off week for weights

db inclines

20s x 10 x 3

25s x 10 x 2

feet up bench

95 x 3 x 8

db floor press/ pull over/ tri pump / curls

4 supersets w/ 20s

machine rows

6 sets

abs

4 sets

yoga and sinkboating

Monday

start back off week for weights

db inclines

20s x 10 x 3

25s x 10 x 2

feet up bench

95 x 3 x 8

db floor press/ pull over/ tri pump / curls

4 supersets w/ 20s

machine rows

6 sets

abs

4 sets

### Re: Everything was beautiful and nothing hurt

Tues

bike

gi fundamentals

wed

gi fundamentals

kayaking

thurs pm

leg exts 4 sets

gg/bg 4 super sets

leg press 4 sets

single leg press 4 sets l/r

roadhouse 5 sets

taught aikido

ryokatatori attacks

yokomenunchi attacks

bike

gi fundamentals

wed

gi fundamentals

kayaking

thurs pm

leg exts 4 sets

gg/bg 4 super sets

leg press 4 sets

single leg press 4 sets l/r

roadhouse 5 sets

taught aikido

ryokatatori attacks

yokomenunchi attacks

### Re: Everything was beautiful and nothing hurt

Monday

am bike ride

pm

gi fundamentals

am bike ride

pm

gi fundamentals

### Re: Everything was beautiful and nothing hurt

Tues lunch be

Db bench/shrug

25s X 10 X 3

30s X 10

35s X 10

40s X 10

Press

Up to 105 X 1

PP

115 X 1 X 5

Pull downs

5 sets

Arms/shoulders

5 sets

Abs

5 sets

pm

aikido

Db bench/shrug

25s X 10 X 3

30s X 10

35s X 10

40s X 10

Press

Up to 105 X 1

PP

115 X 1 X 5

Pull downs

5 sets

Arms/shoulders

5 sets

Abs

5 sets

pm

aikido